check out our training-pace calculator for a better indication of how these intensities translate in practice (calculated from a recent race time) or read our ultimate guide to heart-rate training for the most objective way of monitoring your progress
to your race paces, but heart rate is an equally good guide (especially if you're new and you don't know what your race paces are). The glossary suggests target heart rates, and so even the most basic heart rate monitor (from about £40) will be a valuable
be helpful for you to do much of your training with a heart rate monitor in order to familiarise yourself with the pace and heart-rate zones for the five different levels of effort weve used in our London Marathon training schedules (easy, slow, steady
, 305 and 405). Your Forerunner will then guide you through each session with target training paces or heart rates to aim for.Decide whether you want to train by heart rate or pace (if in doubt, choose pace).Download the schedule onto your PC desktop
' button, but you can also customise your heart rates or training zones if you want. Schedules are currently available for the following target times:Sub-45:00 If you regularly run more than 20 miles a week and want to inject some pace into your next 10K
the national long-distance triathlon championships, and decided to take three months unpaid leave from work so that I could train full-time. I ended up finishing tenth. I had a terrible race, and was exhausted from beginning to end. I had overdone my training
(or the first 10km five minutes slower than your recent 10K race time). If you havent raced recently, consider using your heart rate as a guide, aiming for around 65-75 per cent of your working heart rate. Youre restless and full of energy That
maximum heart rate in beats per minute (BPM) – 220 minus your age is a good rule of thumb. Then try and make sure you don't go above 75 per cent of that maximum while you're training – this will ensure you don't exhaust yourself and dread the next session
pace (see Pace Guide) and use your heart rate guide, these should be fairly accurate. Where possible, try to do some of your running off-road and some of your speed sessions on an even grass surface.The most important session of the training week
on target?Heart-rate training for marathonersHow to minimise down-timeRace-day planning...and much more!Too impatient? Here's last year's archive Pre-schedule countdown: Week -2 | Week -1 The real training starts here:Week 1 | Week 2 | Week 3 | Week
